ASHTANGA VINYASA YOGA OPENING MANTRA

Om / Vande Gurunam charanaravinde / Sandarshita svatmasukuvabodhe /

Primary Series – Yoga Chikitsa (Yoga therapy)

Nishreyase jangalikayamane / Samsara halahala mohashantyai /
Abahu Purushakaram / Shankhacakrsi dahrinam / Sahasra sirasam svetam /
Pranamami patanjalim / Om

1. IN Urdhva Vrikasana 2. EX Uttanasana 3. IN Uttanasana B 4. EX Chaturanga 5. IN Adho Mukha 6. EX Urdhva Mukha 7. IN Uttanasana B 8. EX Uttanasana 9. IN Urdhva Vrikasana EX Samasthitihi
Dandasana Shvanasana Shvanasana
Suryanamaskara A – 9 Vinyasas – 5 times >

1. IN Utkatasana 2. EX Uttanasana 3. IN Uttanasana B 4. EX Chaturanga 5. IN Urdhva Mukha 6. EX Adho Mukha 7. IN Virabhadrasana 8. EX Chaturanga 9. IN Urdhva Mukha 10. EX Adho Mukha
Dandasana Shvanasana Shvanasana Dandasana Shvanasana Shvanasana
Suryanamaskara B – 17 Vinyasas – 5 times >

11. IN Virabhadrasana 12. EX Chaturanga 13. IN Adho Mukha 14. EX Urdhva Mukha 15. IN Uttanasana B 16. EX Uttanasana 17. IN Utkatasana EX Samasthitihi
Dandasana Shvanasana
>

Padangusthasana Padahastasana Utthita Trikonasana Paravritta Trikonasana Utthita Pasvakonasana Paravritta Pasvakonasana Prasarita Padottanasana A Prasarita Padottanasana B Prasarita Padottanasana C Prasarita Padottanasana D Parshvottanasana
Fundamental Asanas >

Vinyasa

Utthita Hasta Utthita Parsvasahita Ardha Baddha Utkatasana Virabhadrasana A Virabhadrasana B IN EX IN EX IN

Padangusthasana Padmottanasana
Primary Series – Yoga Chikitsa Seite 2 >

ASHTANGA YOGA PALACE 2007© www.ashtangayogapalace.de info@ashtangayogapalace.de 1

Dandasana Paschimattanasana A Paschimattanasana B Paschimattanasana C Paschimattanasana D Purvottanasana Ardha Baddha Padma Tiriang Mukha Ekapada
Paschimattanasana Paschimattanasana
Sitting Asanas >

Janushirshasana A Janushirshasana B Janushirshasana C Marichyasana A Marichyasana B Marichyasana C Marichyasana D Navasana 5 times Bhujapidasana entry Bhujapidasana
>

Kurmasana Supta Kurmasana Exit Kurmasana IN Exit Kurmasana EX Garbha Pindasana exhale Head in rolling 9 times Kukkutasana Baddhakonasana A Baddhakonasana B
>

Upavishta Konasana A Upavishta Konasana B Supta Konasana A IN roll up EX land Supta Padangushtasana Supta Parsvasahita Chakrasana IN roll up Ubhaya Padangushtasana
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Entry > IN roll up EX Urdhva Mukkha Setu Bandhasana Chakrasana Urdhva Danurasana 3 times Chakrasana Paschimattanasana
Paschimattanasana
>

Salamba Sarvangasana Halasana Karnapidasana Urdhva Padmasana Pindasana Mathsyasana Uttana Padasana Chakrasana Shirshasana A Ardha Shirshasana Shirshasana B Balasana
Finishing Asanas >
MANGALA MANTRA

Om
Svasti praja bhyaha pari pala yantam
Nya yena margena mahi mahishaha
Go brahmanebhyaha shubamastu nityam
Lokah samastah sukhino bhavantu
Om – Om shanti shanti shanti
Baddha Padmasana Yoga Mudra Panmasana Padmasana Utpluthee Prayer Shavasana 10-15 minutes

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